9.7.2012 – 15.7.2012

MONDAY 

Successful baby shower for Crystal. Only a few weeks out now. Good luck Crystal you have done an INSPIRATIONAL job during your pregnancy. Thanks for everything from everyone at HF FITNESS! Enjoy your time off and getting read for the baby to be born!

Focus
40:20 x 3
Small box – piston box jumps… not a high box just a height that you can do (even if ONE single plate) that you can jump on and off for 40 seconds x 3 rounds

Workout
For time:

50 Burpees

40 DU’s

30 Burpees

20 DU’s

10 Burpees

5 DU’s

2 minutes after you finish:

Max Reps:

Burpees in 1 min
Du’s in 1 min

(you may need your OWN iphone or stop watch to record your 1 min interval)

Your time for the first part and your max reps will be your score for this workout.

Core

Star Fish 30 each side x 3

TUESDAY

Everyone smashing out some ladder training!

Focus

MB Slams (partner)

1min on 30 off x 3

Workout
40:20 - (8 rounds - 24minutes)

Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up

Core

SB Crawls

Hip Extension

WEDNESDAY

Spot On!!

 

Focus

SB Balance on your butt for as long as possible.

(no one is to go to knees or harder without full supervision from a trainer)

Workout

60/60/60/60/REST (25minutes)

KB SDHP

Box Jump or Step Up

Sprints 10m

Lateral Step Overs

REST

5 Rounds

Core
60/60 x 3

360 SB spins

Ring Holds

THURSDAY 

What an amazing bunch of people we have at HF FITNESS!

Focus

SB Russian Twist (no weight just BWT)

Workout

33 Min Cutt off.

Partner up and take your time! No rush Just work!

10 x Deadlift

8 x Push Press  - KB (Each Side)

5 x SA  Horizontal Pull on rings or hardest version you can do. (Each Side)
 

Core

C’s

SB Superman

FRIDAY the 13th 

Come dressed in a scary freak costume to WIN a PT session. PT sessions will be given to all people who put in a great effort with their costumes! Some cool photos are what we're after!

 

Focus
If uneven numbers, we will rotate through until every team/person has had 3 goes on the rope shakes.

Partner Rope Shake

Partner Farmers Carry

Workout
40/20 x 5 rounds (25 minutes)

Sit-up

Turkish Get Up L side
Turkish Get Up R side

Floor Press L Side

Floor Press R Side

If using a Dumbbell. Try to use the same one for most exercises and challenge yourself.

Core

60/60 X 3

5 Point Heel Taps

SUPER SATURDAY

Tysha Grady has  just started her cleanse this year and is on an amazing journey to be the best an healthiest she can be!

Focus

Frisbee

Workout

Speed and Power

20:40 (7 rounds – 28 minutes)

KB Swing
Suicide Runs
Lunge Switch
Horizontal Wall Ball

Core

Lateral Hand Walks

Knee Flexion Hip Extension on SB

Sunday

 THE GRAND OPENING DAY

We at HF FITNESS are proud to announce SUNDAY classes starting at 8am with MICHAEL PEARSON. Michael is extremely passionate about the health and fitness industry and I have had the pleasure to train him and with him for well over 1.5 years now. He always gives his best and he will lead you all to some amazing results! Come down on Sunday to show your support. Al welcome, Unlimited and twice a week even if you have already competed 2 sessions this week as a special promotion.

***All twice a week members can attend as a special promotion offer even if they have used up their sessions during the week   ***

Focus

TEAM SLED DRAGS (we only have one sled now which means you will go in HEATS) 3 people in one team and do a time trial. From grass at the very end of the gym all the way to the purple mats.

Weight – 170kgs (as a team or 3) one person on each length of rope and one in the middle holding on to both sides.

Workout

In teams (the trainer will pick the teams either 3 or 2)

200m Run as a team

150 Squats

50 K2E or T2B

150 Rope Shakes

50m Farmers Carry (pinch grip 10kgs plates)

150 kb Swings
300 singles skips each or 125 Double Unders

400m Run as a team

For time

--------------------------------------------

The rules:

On the run, teams MUST run together or receive a penalty of 10 burpees.

Only ONE person working at any one time. If two are working team penalty of 10 burpees.

Spread the load out amongst your team

Have fun and all movements are modifiable for your needs so no stress.

Challenge accepted!!!